“100 Squat Challenge” For time, perform 100 squats, then, timed plank hold: Hold plank for the same amount of time it took to complete your 100 squats. Taking breaks pauses the countdown timer until plank is re-established. Post times for…
Author: ProvFit
MONDAY 150810
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“100 Push-up Challenge” For time, perform 100 push-ups. Rest 3 minutes, then: For time: Run 1 mile Post times for the 100 Push-up Challenge and the timed mile to WOD Log.
FRIDAY 150807
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“100 Sit-up Challenge” For time, perform 100 sit-ups Rest 3 minutes, then: “100 Double-under Challenge” For time, perform 100 double-unders (Use 3:1 ratio when subbing single-unders for double-unders) Post times for both challenges separately to WOD Log.
WEDNESDAY 150805
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4 efforts, each for distance of: 2 minutes of lunge steps and squatting broad jumps. Rest 2 minutes between efforts. For each effort, proceed from a start point by taking two lunge steps then, from a full squat, broad jump…
MONDAY 150803
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For time: 50 handstand steps 25 burpees 40 handstand steps 20 burpees 30 handstand steps 15 burpees 20 handstand steps 10 burpees 10 handstand steps 5 burpees Rx for handstand steps is a fully inverted body position with a shoulder…
FRIDAY 150731
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3/5 of “Barbara” 3 rounds, each for time of: 20 pullups 30 pushups 40 situps 50 squats Rest exactly 3 minutes between rounds. WL Group: Clean and jerk: 3-3-3-3-3 Post times for each round, modifications, and loads for clean and…
WEDNESDAY 150729
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For time: Run 400m 10 heel-supported L-pullups Farmer’s carry, 400m 10 heel-supported L-pullups Run 300m 15 heel-supported L-pullups Farmer’s carry 300m 15 heel supported L-pullups Run 200m 20 heel supported L-pullups Farmer’s carry 200m 20 heel supported L-pullups Compare to…
MONDAY 150727
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For time: 50 squats 25 bench dips 40 squats 20 bench dips 30 squats 15 bench dips 20 squats 10 bench dips 10 squats 5 bench dips Compare to 150612 WL Group: Make-up day Post times, scalings, and loads to…
FRIDAY 150724
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4 rounds for reps of: 2 minutes jump rope 2 minutes burpees Compare to 150617 WL Group: Front squat: 5-5-5-5-5 Post reps completed, whether single under or double under, and loads for front squats to WOD Log.
WEDNESDAY 150722
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“Fran” 21-15-9 reps for time of: thrusters pullups Rx weights: RBV=65#; RBJV/RGV=45#; RGJV/LB=35#; LG=25# Skill Practice (post WOD): Holding the overhead position at the bottom of the squat WL Group: Hang power clean: 5-5-5-5-5